David18

Hi all, I'm new here and have some questions about my exercise regime.
I started working out about 3 weeks ago and although I have seen some improvements, they are not drastic. I have recently learned that nutrition intake is important and will be increasing my calorie intake.

I am 5' 9" and weigh 126lb. I have two routines that I alternate Sunday to Friday and then have a 5k run on Saturday. I am mainly looking to build good arms, chest and abs. The routines are as follows:

1: Arms, Chest and Abs.
- Biceps - Alternate Dumbell Curls (15lb each) - 10 reps each arm.
- Chest - Wide Grip Bench Press (35lb barbell) - 15 reps.
- Triceps - Seated Tricep Extension (10lb dumbell) - 12 reps each arm.
- Abs - Sit-ups - 2 sets of 20 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.
- Chest - Flat Dumbell Fly's (15lb dumbells) - 15 reps.
- Triceps - Short Grip Bench Press (35lb barbell) - 15 reps.
- Abs - Leg extensions - 20 reps.

2: Shoulders, Back and Legs.
- Shoulders - Alternate Front Arm Raise (10lb dumbell) - 15 reps each arm.
- Back - Bent Over Rear Arm Raise (10lb dumbell) - 15 reps.
- Legs - Lunges (35lb barbell) - 20 reps.
- Abs - Sit-ups - 2 sets of 20 reps.
- Shoulders - Shoulder Press (35lb barbell) - 15 reps.
- Back - Upright Rows (35lb barbell) - 12 reps.
- Legs - Squats (35lb barbell) - 10 reps.
- Biceps - Barbell Curl (35lb barbell) - 15 reps.

I do each routine twice through and they take about half an hour each in total (16 exercises a day). One of the main questions I wanted to ask was is it better to repeat sets as I am or straight after each other (ie. do each exercise twice and only go through the list once)?

Please could someone have a look at the workout and point out any mistakes or improvements to be made for maximum muscle growth.

Cheers, Dave.

Doublebase

You def need to up calorie intake to around 3500 a day. You need to go on a so called "bulk" diet. Eating a lot, lifting heavy and not a lot of physical activity. The only thing I like about your routine is that its a 2 day split. Get rid of those wide grip bench presses. You will end up injurying yourself. Read the stickies in the diet section and training section. A basic routine for you would be something like this:
Day 1:
Chest/Shoulders/Triceps
Bench Press
Military Press
Skull Crushers

Day 2:
Back/Bi's
Deadlifts
Bent Over Rows
Some type of Curl

Day 3:
Legs
Squats
SLDL
Calves

That is probably to much.

David18

I have looked at a couple of workouts on other sites and have come up with this, please have a look and see if its ok. I know that Day 1 is heavier than the others but I have an extra body part to work on that day. I have also altered my diet to include a lot more calories and protein but i'll have to monitor that for a few weeks till I know what my average intake of each is.

Day 1: (Chest Abs and Back, Total 18 Sets)

Chest: Wide Grip Bench Press - 3 Sets - 15, 12, 10 Reps.
Flat Dumbell Flys - 3 Sets - 15, 12, 10 Reps.
Abs: Weighted Sit-ups - 2 Sets - 15, 15 Reps.
Leg Extensions - 2 Sets - 15, 15 Reps.
Weighted Side Sit-ups - 2 Sets - 15, 15 Reps.
Crunches - 2 Sets - 10, 10 Reps.
Back: Bent Over Rear Arm Raise - 2 Sets - 12, 10 Reps.
Upright Rows - 2 Sets - 10, 8 Reps.

Day 2: (Biceps and Shoulders, Total 12 Sets)

Biceps: Alternate Dumbell Curls - 3 Sets - 24, 20, 16 Reps.
Barbell Curls - 3 Sets - 10, 8, 6 Reps.
Shoulders: Side Arm Raises - 3 Sets - 10, 8, 6 Reps.
Shoulder Press - 3 Sets - 12, 10, 8 Reps.

Day 3: (Triceps and Legs, Total Sets 12)

Triceps: Seated Tricep Extension - 2 Sets - 12, 10 Reps.
Skull Crushers - 2 Sets - 10, 8 Reps.
Short Grip Bench Press - 2 Sets - 10, 8 Reps.
Legs: Dead Lifts - 3 Sets - 10, 8, 6 Reps.
Squats - 3 Sets - 10, 8, 6 Reps.

Cheers, Dave.